This week will have alot of announcements as I am working on alot of projects. I’ve actually been asked by a couple people about private coaching, and I get way too many emails to return them all about specific modifications to IF or workout plans. So, I have been able to find some time to provide a coaching service for 4 weeks. This is a paid service (but at a very very fair price) and I can only handle a small amount of people per 4 weeks with all my other business work also. I have a full page up with more info here (as you will see the 4week Coaching button up in the menu as well).

Hopefully this can help those with very specific needs or who want more advanced programming with their workouts and IF schedules. All the benefits are listed including a private blog page in which I will check in weekly and talk with the clients about their progress and see if things need to be changed up.

Again this is only a temporary service (as far as I am planning) because I am still working on the ebook (which will be a while still, but I am planning on making it a pretty big package and more complete) as well as other professional business ventures that will take up more time in the near future. It will only be 4 weeks and my goal is to get people great results (which are 100% money back Guaranteed) as well as understanding and a plan to go forward with in their healthy lifestyle.

Sign ups will be very limited and it will be first come, first reserved (spots have to be paid for in advance to reserve). If you have any questions, please feel free to put them below in the comments. I am excited to start doing some more coaching online with people! (As I have been doing years and years of fitness coaching in person)

PS. I’ll also throw in a FREE copy of the e-book package (which is now several reports) once they are done for anyone that signs up for coaching.

photo by anonymousmuse

Now I normally don’t get caught up in the likes of Hollywood, who they are dating, what they are wearing, etc…..as I really don’t care. But I came across an interesting show this weekend and it peaked my interest. It was called the “15 Best and Worst Hollywood Beach Bodies” or something like that. What interested me was seeing who kept themselves in great shape, how they did it….and on the reverse side who let themselves go and what happened. As for the “best beach bodies” ones the usual crowd was up there like Jessica Beil, Pamela Anderson, Hugh Jackman, Mario Lopez, Matthew McConaughey and others in great shape (interesting to note that these people are in great shape year after year). What was sad to see was people who “used” to be in great shape but let themselves go like John Travolta and Val Kilmer. Also you didn’t have to be overweight to not look so good as a few women were very very thin, too thin and looking almost malnutrioned. Anyways…..I wanted to focus on what the lessons we could learn from them….

• “I try to break a sweat everyday” - This what is what one actor in great shape said. He didn’t specify what it had to be but he did anything from jogging, riding a bike, dancing, beach sprints, pushups, lifting weights in a gym, etc. He stayed active and his motto was to just keep the active lifestyle going no matter what it was.
• They know what they ate - There was no guess work and the diets differed between people. But what they all had in common is they knew what they were eating, they had a healthy plan and stuck to lots of whole natural foods. Did they enjoy other treats from time to time? I’m sure they did….but when you are active and can eat healthy most of the time…you can get away with eating occasional treats very easily. (note the “occasional”)
• They lift weights/do resistance training - Whether it is using their own bodyweight, bands, dumbbells, or whatever….they challenged their muscles. If you want that toned look you have to build muscle plain and simple. Anyone can get skinny, but as show with the worst beach bodies….many of them were very skinny yet had no muscles so they looked flat and not very healthy. Your muscles are very important for your health and long term functionality. Remember the saying “Use it or Lose it”!
• They live healthy lifestyles (well as much as Hollywood royalty can) - What does that mean? Well the ones in shape still got plenty of sleep and enjoyed their life (less stress). I’m sure they do go out and party late night on the weekends, but the ones in better shape most likely do not do it that often…and they do not over consume alcohol either. They are happy with the way they live their life and enjoy it every day. Alot of what they did was being active outside (riding bikes, going to the beach, surfing, etc) and they always were surrounded by people of similar interests. A good support group (and not a negative one) can make a huge difference.

It didn’t really go into why people had let themselves go, but my guess it would have to come from a side of either over indulging in “rich” tasting foods, too much partying, no longer being active (maybe they burned out doing too much for roles in movies, as actors can go overboard on training for a role…and then their body is pretty much done and needs time off. Lesson learned, slow and steady leads to more consistent, long term and lasting results), perhaps an increase in ability to gain fat (you will see this in people who’s weight fluctutate…so if someone gained 50lbs for a role…in the long term it’s going to be easier for them to gain that back again if they are not careful).

In the end, the lessons are simple….it’s doesn’t have to be the perfect workout (as many did a wide variety of activities) and it doesn’t have to be some perfect diet….what you need to do is just:

• Have an active lifestyle (vow to “break a sweat everyday”)
• Find and do activities you enjoy (find new ones to keep you excited, try new things!)
• Get a good support group around you (take a look around you….and see what your “friends” are doing to your lifestyle…are they helping or hurting it?)
• Eat real foods (which can taste great) for health and not for pleasure
• Be happy (stress free, worry free, living in the moment right now)
• Don’t try and overdo it all at once (as that will just burn you out and set you back longterm)
• Challenge your muscles once in a while (resistance training)
• Let your body recover (SLEEP!!)
• and just enjoy the journey of living healthy (don’t worry about getting somewhere quick….as the results will come soon enough).

photo by TimothyHamilton

Well another holiday is upon us known as the 4th of July, a time for cookouts, friends, sunshine and playing with tiny explosives. Just because it’s the holiday it doesn’t mean that we can’t go enjoy ourselves, but we should make wise choices and stay in control of what we put in our bodies. There will always be temptations out there, and consider this just another test in which you have total control on what to say “No” to and what to say “Yes” to. Remember, you are the one in control…and only you. So here’s some tips on how to enjoy the holidays and still be able to still keep getting results for health and weight loss.

• Keep Active - Just because it’s the holidays doesn’t mean your body wants to sit on a couch all day and eat high calorie junk food. So get out there with friends and family whether it be taking a walk, hiking, playing frisbee, running on the beach/trail, playing with the kids in the yard, taking the mountain bike out, go out dancing, unplug the TV and Computer for the weekend and get Out….whatever you enjoy! It’s a lifestyle choice afterall.
• Eat Small Before You Go To a Cookout - I know what you are going to say. “Are you insane? I want to go eat good food at the cookout!”. Well there is no reason that you shouldn’t, just have something light to start you off before you go. Most cookouts say they start at say 1pm and then the food is ready at 3pm….all the while you are surrounded by tables of cookies, cakes, snacks, etc….not a good thing if you show up hungry. So just have something light….some protein…vegetables…small fruit. Keep your cravings in check and don’t put yourself in a situation where you may end up diving onto the dessert table.
• See and Limit Hidden Sugars - Remember that we want to try and keep our insulin levels stable, so eating sugar at the wrong times can be disasterous. Try to stay with healthy fruits, avoid drinks made with punch/fruit juices (including anything you may be mixing in with it), choose meats not covered in sauces (usually sugar loaded), use toppings like mustard instead of ketchup (high in sugar), etc.
• Eat Vegetables and Small Fruit First - Always start with some good fruits and vegetables to fill up on, especially the kinds that are higher in water and fiber content. This will help you down the road as you will not be caving into hunger sensations and over eating on high calorie foods.
• Eat Meat/Protein Next - Get your protein in (although not sure how much real meat or protein is in a hot dog!). It will help you feel full, reduce any cravings and also keep your muscles happy.
• Enjoy Dessert on a Small Plate - If you want to have some of Aunt Mary’s infamous apple pie or lemon squares…..go ahead and enjoy some. Just do it after you have eaten your main course so you feel more full and are less likely to pig out. Make smaller portions of whatever is in front of you, as just because it comes in one big square on the platter doesn’t mean you can’t go find a knife and make it into smaller sizes. Also use the smallest little tiny plate you can and only use it once (no 13 trips back to the desert table)….the less room on the plate the less you will be tempted to fill it up (big plate=big disaster). Enjoy in moderation…and stay in control.
• Do a Quick Body-Weight Workout Before You Go Out - What do I mean by this? Well do a quick 10 min workout with pushups, pullups, squats, lunges and add in any resistance you can (bands, dumbbells). Have fun with a quick resistive based workout and you also can help improve your insulin sensitivity for hours afterwards (helps to shuttle in glucose to muscles and not fat). For example, do a full body circuit of 5 exercises (pushups, pullups, squat, lunge, overhead press…for example or add in something like snatches and cleans with DB/KB for more advanced) for 10 reps (we want to exercise in the glycolitic range with 10 reps, vary resistance as needed…as it should be challenging…not easy. Stay in control of your reps.). Do the full circuit with little to no rest in between exercises. Take a 1-2 min break at the end of every full circuit when completed. Repeat the circuit 3-5 times. That’s a pretty good workout for anyone!

• Use IF as a Recovery Tool - Have too much the day before? Feel bloated? Well use a day of IF to give your digestive system a chance to clean up the mess you left behind from yesterday. Drinking things like water with lemon or apple cider vinegar on an empty stomach can also help with the process. Use as needed, as you can always recover from a high calorie day with a lower calorie one. Just be smart and don’t starve yourself thinking it will keep you thin…remember that is not what IF is about! Eat healthy and get your nutrients in, as that is what the body wants….natural vitamins, amino acids, essential fatty acids and minerals from real foods.
• Drink in Moderation - From a fitness point of view, excess alcohol will just lower testosterone and increase estrogen and fat storing. Enjoy your weekend holiday celebrations just do so in moderation. There’s nothing wrong with enjoying a nice cold beer on a hot summers day (I know I will)….but drinking to excess is not enjoyment and is usually signaling some deeper issue inside that alcohol is used to hide or keep quiet for a while. Enjoy your company, enjoy your beverages, be safe and have fun.
• Practice Saying “No” - Holidays are a perfect example to practice the art of saying “No”. Say “No” to desert, chips, sitting on the couch…..anything you don’t really want to do or eat. Don’t do anything just to make someone else happy or to not hurt their feelings, that’s no way to live YOUR life. You don’t have to explain to anyone why you are saying “No” to something, you don’t have to be left out of the group, you don’t have to worry about what others think (chances are they really don’t care anyways). Just practice smiling and saying “No Thank You” to things you really don’t want to do or eat and don’t worry about what others are going to say or think. You and only you have total control of your life and what you do, no one else. The more you start saying “No” to things/people, the better you get at it…..so practice makes perfect.
• Don’t Blow Your Fingers Off - I think this tip is self explanatory….or at least I hope so…..

These are just some tips to help you make it through the weekend…or any holiday/family gathering. If readers also have some good tips please share them in the comments section for everyone to read. Have fun and be safe this long weekend!

photo by margolove

Today I wanted to share some of the great reads that I have come across lately. There are many great bloggers and sources for info and I do enjoy reading what many have to say. The list below is compromised of blogs, news and articles that I would recommend to most anyone about living a healthy lifestyle. Hope you enjoy!

Let’s Get Primal

I’m pretty sure Mark Sisson is trying to put all us health and fitness bloggers out of business with this excellent post. In what he terms his “primal blueprint” he goes over everything about how to “live primal” in today’s world. It really is a great guide to getting back in tune to our primal instincts and getting the health (and fitness) benefits from it. You may remember his “get primal” guest post a while back too. The primal blueprint is probably one of his best reads to date and top quality (like most everything over at MDA).

Eat Real Food

The most common question I get from anyone (whether clients in person or on here) about losing weight is “What do I eat”? Of course my answer is usually something like “If it didn’t come in a wrapper, it’s ok” or “If it wasn’t around 1000 years ago, don’t eat it”. Scott over at Modern Forager always goes into fantastic detail and did a great summary on how to eat real food. You can read it in Part 1 and Part 2.

Get Ripped and Lean

Rusty certainly does have a way with words (and his pictures are not too bad either!). What I like about Rusty is that he just gets fitness and what is really going on (so we mostly agree on everything). He understands what really works and writes it in an easy way for people to understand. We both agree it’s not rocket science, but it takes knowing what does and does not work…which can vary by individual for many factors. I really like his 2 part series on how to effectively use carb cycling (or an introduction to what it is for some people) to get the lean and muscular results. It’s very informative and highly recommend it as seen in Part 1 and Part II.

Simplifying Your Life

As many know I am a big fan of choosing to live simple, as it is a choice. I don’t feel like I am depriving myself of anything and have total control of what I allow into my life and how I spend my time (which is the most valuable thing I possess). I am sure many are also familiar with Leo and Zen Habits, and he has a great list of posts on how to live simple. Great read especially if you can do it while sitting outside and enjoying some fresh air and sunshine!

Just Say No

As part of living a simple life I have total control of how I spend my time….no one else has that control. Learning to say “No” to buying more things, commitments, social gatherings, and people in general has been an important part of it. The only way I got good at it, was to just keep practicing saying “No”. This could also be true for success for many who want to live a more healthier lifestyle too, as many people around you may not support your goals in the actions or activities they want you to be a part of. Finding and having a good support group around us is key to success for anything from weight loss, to simple living, to business success, and just achieving daily happiness. Many of us have to really see where we spend our time and make sure it is truly in sync with our goals, direction in life and just our general state of happiness. Our time is ours to use, we should be able to choose how we spend it…and not let others use it for us. On that note here’s a good article on the art of saying No from the Ririan Project.

Workouts and Food

The most talked about subject when it comes to training is probably the highly touted post workout meal. Many supplement companies have made billions off the promotion of the best window for muscle growth is right after a workout and you need a special drink with the highest quality amino acids and the right combination of carbs and creatine, etc. To me unless you are some professional athlete or want to train like one, eating real food always does the trick. Now finally someone in the media has come out with a great read on that whole topic. You can read it fully at the NY Times here. (I have to give credit to the Evolved Living blog for pointing it out to me)

Insulin Sensitivity and Fat Loss

Lyle McDonald is probably one of the smartest people on the internet when it comes down to all the mechanisms of losing fat. He is always writing in depth and although sometimes controversial, usually has good points to back it all up. This particular article caught my eye and it really does hit some important points home. Especially the fact that there is no one right way to eat, as we are all different. Some bodybuilders do better on low carb….some do better on high carb. It comes down to insulin sensitivity levels of that individualistic person. Very informative and recommend it people who want more information on that subject. Here’s the article.

What have You found lately?

I encourage you to list in the comments section any links to good stories/blog/news about health and fitness that you have come across lately.

photo by melomane

Ok….this is how I run. I get out on a trail with no Ipod and just go. No Heart rate monitors, no cell phones, no knee braces, no water bottles, no fancy clothing, no fancy shoes….just me and nature one on one. There is no pacing….as you can’t when you are running up and down hills. There are no rules….as you can stop and enjoy the scenery. Sometimes you just have to open it up….and then run till you have to stop. It’s almost like the best planned out interval cardio program, ankle mobility training, plyometric exercises, agility drills…..all in just one simple package, a trail. Funny….how the more we try to come up with the perfect training and programming in artificial training environments….the more we might just realize that nature had the perfect plan and gym all along, and we just need to get back to it.

Get off the Pavement and Go Hit a Trail

Look at many of the reasons why you should be running a trail:

• It’s away from anything that could possibly stress you out (unless you are being chased by a bear)
• It’s not boring….as you have to run up and down, left and right, jump rocks and roots, dodge trees….or would you rather be looking at straight pavement and a long road?
• You work everything…from your ankles, to your calves, to your hamstrings, to your quads….with everything you need to do it’s a full lower body workout (heck stop and do some pushups every now and then and you get a full body workout)
• Grass and dirt are natural cushioning….absorbs force….pavement does not. Which do you think you body would prefer?
• When’s the last time you just stopped and stared at a road or treadmill was inspired by all it had to offer? Now try looking at a running stream, open grass field, deer running along side of you or anything nature has to offer.

Jogging is not Running

Seriously I saw the other day 2 women out getting their exercise. One was walking briskly, the other was “jogging”….and they were both going the same pace to talk to each other. Why are you bouncing up and down when you can walk the same speed? Don’t tell me it raises your HR or burns more calories because it doesn’t when compared to quick walking. What it does do is dramatically increase the pressure you put on your foot, ankle, knees and hips and whole body. Want to guess which person will probably have knee problems in a month or so? Give you a hint…it won’t be the walker.

Jogging is not my idea of health. Most joggers I know have to wear special inserts because their feet hurt….or knee braces because their knees hurt…..or have surgery soon after starting jogging. What does that tell you?

Running is NOT the same as jogging. Here’s the difference. Running is putting your foot out in front of you while you pull your body forward and then exploding horizontally. Jogging is bouncing up and down with more movement vertically than horizontally. Running uses your quads to help absorb vertical forces while the hamstrings are activated for horizontal power. Jogging overdevelops your quads as it is mostly vertical forces and does not activate your hamstrings from the lack of real horizontal acceleration. (muscle imbalances of the quad and hamstring are the best road to go for knee injuries). Hence why joggers have no real speed….they bounce and their body doesn’t know how to go any faster (by bouncing more? Wrong).

Want to know how you should run? Then go walk fast up a hill. Let your body get “pulled” up the hill. Now….go try and run. With the CNS warmup you just did from the hill walking you will explode out of the gates….that’s because you hamstrings are now firing.

Moral of the story: Don’t bounce your way around (aka jogging), go Run! Your knees will thank you.

Get Away from all Stress, Distractions and Back to Nature

This is the most appealing part of why I want to get out there. I don’t want to be looking at cars, seeing traffic, breathing carbon monoxide…I want the exact opposite. I want to see trees, animals, running water and to just be left alone to experience it one on one. This is my meditation time….letting my mind just wander. Nature doesn’t care about what stress I have, it doesn’t care about the state of the economy, it doesn’t care about my bills, it doesn’t care about my work deadlines or pressures….it’s just there doing what is always does everyday stress free (a lesson we can all learn). I don’t bring the Ipod, not carrying my cell phone, there are no distractions, just getting back to the natural instincts we have inside of us suffocating from lack of exposure to the natural environments and stimulus.

It’s in these moments that I have my best insights (like what to write about next on the blog), ideas and inspirations, whatever may be weighing in my subconscious as the mind can now do a little housecleaning and get rid of stuff I didn’t even know I was thinking/worrying about…..when does that happen while on the treadmill at the gym with all the noise from radios, TVs and people walking around talking. Maybe I always have those inspirations and ideas floating around me….but I just needed to quiet down all the outside noise and distractions to realize what was there inside all along, as we have all our answers we will even need inside and around us all the time…..we just can’t hear them until things quiet down.

There are No Rules - You Make Your Own Path Each Time

Maybe today I run the trail to the left….maybe today I start to the right….lots of options for mini trails all over the place…or maybe today I just make my own. Sometimes I start slower….sometimes I start faster. Look the hill, time to sprint it. An open field….time to run like the wind. A stream….time to stop and take in the moment. I don’t care about steady pacing….times….heart rates. I am just getting in synch with nature, my own body and what they both are going to tell me to do…..nothing like seeing a part of the trail and just hearing “go for it” from the back of your mind. Sometimes I’m doing more sprint intervals with lots of stops/walking to recovery….some other days I’d rather pace a little better and finish off strong….it’s up to me and what my body is telling me. My workouts are usually 30-45min long and I finish feeling great and leave it all on the trail. Running on treadmills, a track, or down a road never made me feel that good or left me inspired…..trails do all the time.

All the Best Modern Training Programs in One “Free” Package

Well you can pay endless trainers and professionals $100s per hour for specialized instructions or buy $1000s worth or specialized training equipment….or go get it for free.

• Speed Work - Go sprint up the hill a few times, tell me if that doesn’t improve your overall speed and power
• Agility Work - Running up (or down) a trail that zig-zags and is full of rocks and roots is a great way to learn how to move your feet pretty fast in all directions (or you will fall on your butt hard…that’s always good motivation to stay up)
• Plyometric Work - Push Hard and explode when hitting the steepest parts of the trail or bound when coming down the hill exploding and quickly transitioning side to side (mostly to avoid that tree that is coming….not running into something is another great motivational training tool)
• Works all Muscles - There is no way you will have weak ankles, quads or hamstrings if you are out seriously running a trail a couple times a week.

The only specialized equipment I have with me is an old backpack and some weights/plates (or make your own weight….load it up with books…a rock…water jug…whatever you like)….for the days I would rather add in some weighted hill hiking. (Heck maybe I’ll even do some weighted lunging up a hill….now that is brutal)

You Can find a Trail most Anywhere

I live in Metro Atlanta area….it’s flat, there are no mountains, but the best trail is right around the corner from my house and down by the river. Heck I never even knew it was there until like 3 months ago! If you look around I am sure there are some great places that you can go locally without having to take a trip to the Rockies.

Burn Fat, Build Muscle

I could go into all the technical aspects such as improved GH response and post workout fatty acid oxidation with interval training protocols and how explosive movements builds up fast twitch muscle fibers which will elevate your long term fat burning ability….but that’s so boring right? In the end, I keep my workouts with varied intensity, mostly in a fasted state and under 45min max….most are only 30min but I am going hard and may even have to take a few times to walk to catch my breath. Have fun with it and see what happens.

Great for Any Level

I know I talk about running here, but if you are not that advanced or just starting out with exercise you can go walking/hiking. The key is just making it a fun and relaxing (for the mind) yet strenuous/invigorating (for the body) experience. Walk as fast as you can up those hills. Stop or slow down if you need to….remember it’s what you can do that counts. Some days I don’t feel like running so I change it up and put on the backpack with a couple 25lb plates in it and go hike some hills. Now that’s a completely different and great workout altogether. Walking fast up the hill with another 50lbs really works the muscles in a new way. Change and variety is good. Just remember there is no one right way, just go out and experience the workout your body is telling you to do today. Go at what pace you can safely do….as if you twist your ankle or run into a tree, don’t come back and blame me cause I told you to go do it.

Enjoy what you do….and whatever you do….get out in nature…leave the Ipod at home…..run….walk…..hike…..but don’t “jog” please.